Fad Diets vs. Healthy Weight Management

You may have heard about some of the fad diets that are designed to help people lose a lot of weight in a small amount of time. Diets such as the low-carb diet, the high-protein diet, the grapefruit diet, and even the Cookie Diet™ all claim to help you lose weight fast. But how do you know what will work and whether or not a diet is healthy? This guide is designed to help you spot a fad diet and manage your weight in a healthy way.

Do fad diets work?

While some people do lose weight when following a fad diet, it is important to remember that the weight loss is usually temporary and most of these eating plans can be harmful to your body. In most cases, fad diets only allow you to eat certain foods. In addition, many of the diets do not provide enough vitamins and minerals. Not getting enough vitamins and minerals in the foods you eat can lead to problems such as anemia (low iron in your blood) and osteoporosis (a condition that causes your bones to break easily).

Most of these fad diets are hard to stay on. This means that you can’t stick with them for long and once you stop following the diet, you will probably gain back the weight you lost. For example, most people who lose weight on the low-carbohydrate diet gain all their weight back within one year. Some people even end up weighing more than what they did before starting the diet.

How can you spot a fad diet?

You can spot a fad diet by asking yourself a few simple questions:

• Does this diet make some foods completely off-limits?
• Does this diet promise that I will lose an unrealistic amount of weight in a short amount of time? For example: ten pounds in one week.
• Are there any “good” or “bad” foods in this diet?
• Do I have to buy certain foods for this diet at a special store?
• Does this diet tell me that I do not have to exercise?
• Is this plan temporary?

If you answered “Yes” to any of these questions, you have probably spotted a Fad Diet! Advertising that promotes these diets is often very convincing, drawing you in and making you believe that it is not only easy but also glamorous to follow the diet. In fact, this type of weight loss plan is really just a quick fix and often a very unhealthy way to lose weight.

Are there healthier ways to manage weight?

Yes. There are much healthier ways to manage weight than trying to follow a fad diet. We lose weight by burning more calories than we take in, so to lose weight, add calorie-burning activities into your day. Be sure not to restrict your calories too much, or too fast. Talking with a Registered Dietitian or Nutritionist can help.

You can make some easy changes to cut back on the calories you eat by:

• Choosing water or low-fat milk. Drinks such as soda and juice are loaded with sugar and empty calories.
• Eating breakfast! This will prevent you from getting too hungry during the day and give you energy to think at school.
• Packing fruit for a snack instead of buying chips or candy.
• Eating more whole grains. Chose whole grain bread, whole-wheat pasta, brown rice, and high-fiber cereal which are more filling than refined grains.
• Choosing lean meats like chicken and fish or vegetarian sources of protein such as beans and tofu over fatty meats.
• Eating a serving of fruit and/or vegetable at most meals and for snacks.
• Watching your portion sizes. Eat until you are comfortably full.

Simple ways to fit exercise into your day include:

• Take the stairs instead of the elevator
• Walk instead of taking the bus
• Join a gym
• Join a sports team or a dance team
• Go for a walk with your family or friends

Is there a way to tell if a diet is healthy?

The best way to successfully lose weight is to make small changes that will fit into your lifestyle. An easy way to make sure that a weight loss program is healthy and right for you, is to see if it includes the following:

• A balance of healthy foods from all food groups (whole grains, fruits, vegetables, lean proteins, low-fat dairy, and healthy dietary fats)
• Regular exercise or activity
• Appropriate portion sizes
• Regular meals and snacks
• Some of your favorite foods
• Flexibility to fit your schedule
• Foods you can find in restaurants or at social events

If your weight loss plan includes all of the above, it is most likely right for you. Remember to eat a variety of foods from all the food groups. Choose fruits and vegetables from all the colors of the rainbow to get important nutrients for your body. It’s okay to eat treats once in a while. Working on portion size and balance is key, and adding 60 minutes of exercise most days of the week will help you to lose weight, and then maintain the loss.

A Nutritionist or Registered Dietitian is trained to help you design a healthy weight loss plan that’s right for you. He/she will consider the foods you like and dislike to come up with suggestions for meals and snacks.

Updated: 1/27/2009

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